Sumac is a spice made of the dried, ground berries of the Rhus coriaria shrub and utilized in Middle Eastern dishes like kebabs and salads to add a bright, lemony flavor. Sumac also contains powerful antioxidants that may offer therapeutic benefits for heart disease, diabetes and cancer. (1). Look for it at major retailers in the spice or international aisle, or online where dried spices are sold. Try it in hummus, soups and dishes like this quick chicken and cauliflower sheet-pan supper
This is a great low-maintenance, meal-prep option. Make it at the beginning of the week and enjoy it all week long for lunch, taking note of how the protein and fiber keep you full for several hours.
Active time: 15 minutes | Total time: 30 minutes
Sheet Pan Chicken With Cauliflower & Olives
Ingredients
- 1 1/2 pounds (680g) boneless skinless chicken breast, cut into 1 ½ -inch pieces
- 1 medium (590g) head cauliflower, trimmed into bite-size florets
- 2 cups (312g) cherry tomatoes
- 1/2 cup (70g) pitted green Castelvetrano olives (or any other large, mild green olive variety)
- 3 tbsp olive oil
- 1 tbsp lemon juice
- 1 ¾ tsp sumac, divided
- ½ tsp salt
- 1/2 tsp ground black pepper
- 1/2 cup (123g) plain low-fat Greek yogurt
- 1 small garlic clove, finely chopped and smashed with the side of a knife
Directions
Preheat the oven to 500°F (260ºC). Place a baking sheet on the center rack of the oven as it preheats. (Preheating the pan promotes faster browning and charring.)
In a large bowl, toss the chicken, cauliflower, cherry tomatoes and olives with the olive oil, lemon juice, salt, pepper, and 1 ½ tsp of sumac. Pour onto the hot baking sheet and carefully arrange in an even layer with a spatula (if desired, line the hot baking sheet with foil before adding the ingredients for easier cleanup.) Bake for 15 minutes, stirring once halfway through or until the chicken is no longer pink in the center (internal temperature of 165 degrees) and the cauliflower is tender and charred in places.
While the chicken is baking, make the sauce by combining the yogurt, garlic and remaining sumac in a small bowl. Serve the sheet-pan chicken and vegetables with the yogurt sauce on the side.
Serves: 4 | Serving Size: ¼ recipe, about 1 ½ cups chicken and veggies, plus 2 tbsp yogurt sauce
Nutrition (per serving): Calories: 448; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 1g; Cholesterol: 133mg; Sodium: 825mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 6g; Protein: 59g
Nutrition Bonus: Potassium: 693mg; Iron: 14%; Vitamin A: 20%; Vitamin C: 24%; Calcium: 12%
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